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Low-sodium sample menu plans for one week

  • Tbsp. = tablespoon | tsp. = teaspoon | oz. = ounces | mg = milligrams of sodium per serving

    Actual sodium content will vary according to choices and the way you prepare the food.

    Day 1
    Breakfast Lunch Dinner
    • orange juice (8 oz.) (0 mg)
    • cold cereal (1 cup) (160 mg)
    • toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
    • tub margarine (1 tsp.) (30 mg)
    • skim milk (8 oz.) (95 mg)
    • coffee or tea (0 mg)
    • fresh turkey sandwich, no salt (2 slices of bread): 2 slices thin-sliced 45-calorie bread (140 mg) or regular bread (280 mg)
    • low-fat mayonnaise (1 Tbsp.) (120 mg)
    • lettuce, tomato (0 mg)
    • tossed salad, low-sodium dressing (1 Tbsp.) (175 mg)
    • diet pop (40 mg)
    • roast beef (3 oz.) (45 mg)
    • low-sodium gravy (1 Tbsp.) (120 mg)
    • baked potato, medium (10 mg)
    • tub margarine (1 Tbsp.) (30 mg)
    • green beans (1 cup) (5 mg)
    • skim milk (8 oz.) (95 mg)
    • Snack between breakfast and lunch: banana (0 mg).
    • Snack between lunch and dinner: frozen yogurt (½ cup) (55 mg).
    • Snack after dinner: sherbet (1 cup) (70 mg).
    Day 2
    Breakfast Lunch Dinner
    • apple juice (½ cup) (0 mg)
    • oatmeal, no salt added to water (1 cup) (0 mg)
    • blueberries (½ cup) (0 mg)
    • toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
    • tub margarine (1 tsp.) (30 mg) skim milk (8 oz.) (95 mg)
    • coffee or tea (0 mg)
    • tossed salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
    • low-fat mayonnaise (1 Tbsp.) (120 mg)
    • melon (0 mg)
    • low-sodium tuna (3 oz.) (160 mg)
    • bread (2 slices): 2 slices thin-sliced, 45-calorie bread (140 mg) or regular bread (280 mg)
    • broiled walleye (4 oz.) (80 mg)
    • corn on the cob (1) (5 mg)
    • baby carrots (1 cup) (50 mg)
    • noodles, no salt (1 cup) (10 mg)
    • tub margarine (1 tsp.) (30 mg)
    • skim milk (8 oz.) (95 mg)
    • Snack between breakfast and lunch: low-sodium crackers (3 to 5) (35 to 60 mg).
    • Snack between lunch and dinner: fruit cocktail (½ cup) (0 mg).
    • Snack after dinner: angel food cake (1 slice) with strawberries (½ cup) (210 mg).
    Day 3
    Breakfast Lunch Dinner
    • orange juice (1 cup) (0 mg)
    • plain egg omelet (2 eggs) (155 mg); if you add vegetables, the sodium would stay the same
    • toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
    • tub margarine (1 tsp.) (30 mg)
    • skim milk (8 oz.) (95 mg)
    • coffee or tea (0 mg)
    • grilled chicken (2 oz.) (60 mg)
    • bread (1 slice) thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
    • tub margarine (1 tsp.)(30 mg)
    • macaroni salad (homemade) (140 mg)
    • vegetables (1 cup) (20 mg)
    • diet pop (40 mg)
    • lean hamburger (3 oz.) (50 mg)
    • whole wheat bun (1) (224 mg)
    • baked fries with Mrs. Dash® (20 fries) (25 mg)
    • asparagus (4 spears) (0 mg)
    • skim milk (8 oz.) (95 mg)
    • Snack between breakfast and lunch: Jell-O® (½ cup) (90 mg).
    • Snack between lunch and dinner: low-sodium pretzels (10 to 12 twist or sticks) (175 mg).
    • Snack after dinner: Nilla Wafers® (8) (115 mg).
    Day 4
    Breakfast Lunch Dinner
    • grapefruit juice (4 oz.) (0 mg)
    • raisin bagel (one-half) (230 mg)
    • cream cheese (1 Tbsp.) (50 mg)
    • skim milk (4 oz.) (47.5 mg)
    • coffee or tea (0 mg)
    • low-sodium tuna (2 oz.) (160 mg)
    • bread (2 slices): 2 slices thin-sliced, 45-calorie bread (140 mg) or regular bread (280 mg)
    • low-fat mayonnaise (1 Tbsp.) (120 mg)
    • lettuce, tomato (0 mg)
    • raw vegetables (1 cup) (20 mg)
    • vegetable juice (6 oz.) (90 mg)
    • pork chop (4 oz.) (75 mg)
    • applesauce (½ cup) (0 mg)
    • new potatoes (4) (0 mg)
    • tub margarine (2 tsp.) (30 mg)
    • tossed salad (2 cups) (35 mg)
    • low-sodium dressing (1 Tbsp.) (140 mg)
    • spinach (1 cup) (0 mg)
    • skim milk (4 oz.) (47.5 mg)
    • Snack between breakfast and lunch: Greek non-fat yogurt (8 oz.) (60 mg).
    • Snack between lunch and dinner: orange (0 mg).
    • Snack after dinner: 2 cookies (2-inch diameter) (140 mg).
    Day 5
    Breakfast Lunch Dinner
    • cranberry juice (½ cup) (0 mg)
    • English muffin (one-half) (200 mg)
    • tub margarine (1 tsp.) (30 mg)
    • cold cereal (1 cup) (160 mg)
    • skim milk (4 oz.) (47.5 mg)
    • coffee or tea (0 mg)
    • grilled cheese with 1 oz. American cheese made with thin-sliced whole wheat bread (410 mg) or regular sliced whole bread (550 mg)
    • low-sodium soup (1 cup) (100 mg)
    • salad (2 cups) with low sodium dressing (1 Tbsp.) (175 mg)
    • fruit juice (½ cup) (0 mg)
    • skim milk (4 oz.) (47.5 mg)
    • herbed chicken (4 oz.) (80 mg)
    • mashed potatoes (1 cup) (5 mg)
    • tub margarine (1 tsp.) (30 mg)
    • salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
    • skim milk (4 oz.) (47.5 mg)
    • Snack between breakfast and lunch: pineapple chunks (1 cup) (0 mg).
    • Snack between lunch and dinner: melon (quarter of a whole) (0 mg).
    • Snack after dinner: fruit shake (4 oz. milk and ½ cup fruit) (47.5 mg).
    Day 6
    Breakfast Lunch Dinner
    • grapefruit (one-half) (0 mg)
    • low-sodium pancakes: homemade with low-sodium baking powder (4 medium) (150 mg)
    • syrup (2 Tbsp.) (0 mg)
    • skim milk (8 oz.) (95 mg)
    • coffee or tea (0 mg)
    • spaghetti, no salt (2 cups) (5 mg)
    • low-sodium sauce (1 cup) (80 mg)
    • French bread, thin-sliced (1 slice) (165 mg)
    • tub margarine (2 tsp.) (30 mg)
    • broccoli (1 cup) (65 mg)
    • salad (2 cups) with low-sodium dressing (2 Tbsp.) (175 mg)
    • skim milk (4 oz.) (47.5 mg)
    • Snack between breakfast and lunch: light popcorn (2 cups) (75 mg).
    • Snack between lunch and dinner: kiwi (1) (0 mg).
    • Snack after dinner: frozen yogurt (1 cup) (110 mg).
    Day 7
    Breakfast Lunch Dinner
    • fruit cup (½ cup) (0 mg)
    • French toast (1 slice) (150 mg)
    • syrup (1 Tbsp.) (0 mg)
    • skim milk (8 oz.) (95 mg)
    • coffee or tea (0 mg)
    • low-sodium peanut butter (1 Tbsp.) and jelly (1 Tbsp.) sandwich (2 slices of bread): thin-sliced, 45-calorie bread (215 mg) or regular bread (355 mg)
    • salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
    • iced tea (0 mg)
    • fresh turkey with no salt (4 oz.) (0 mg) and low-sodium gravy (2 oz.) (120 mg)
    • brown rice (2/3 cup) (5 mg)
    • vegetables (1 cup) (15 mg)
    • cranberry sauce (½ cup) (0 mg)
    • tub margarine (1 tsp.) (30 mg)
    • skim milk (8 oz.) (95 mg)
    • Snack between breakfast and lunch: rice cakes (2) (15 mg).
    • Snack between lunch and dinner: 2 cookies (3-inch diameter) (110 mg).
    • Snack after dinner: low-sodium pudding (½ cup) single serving package (90 mg) if instant from a box (200 mg or more).

    Low-sodium Recipes

    Try making some low-sodium meals: meatloaf, Spanish rice, pancakes or tuna salad.